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Proprioceptive / balance training

  • 12-03-2007 12:44am
    #1
    KC81
    Closed Accounts Posts: 129 ✭✭


    Hi just wondering if anyone has any interesting suggestions for balance and proprioceptive training. Have old ankle injury (ligaments) and want to do some specific proprioceptive training to strengthen it. planning to step up my aerobic training but need better strength in my ankle first. Any advice.
    (besides physio) getting that but just wondering if anyone has any fun exercises i can do to help it.


Comments

  • #2
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    A wobble boards is about the best thing going for ankle rehab anything else is just an expensive variation


  • #3
    Boru.
    Closed Accounts Posts: 775 ✭✭✭Boru.


    Yup....single leg squats (pistols) on a stability disk (cheaper then a wobble board) are great fun! An easy way to build up to them, is to start with a stability disk under the injured foot and perform sissy quats, then build up to full squats, then assisted half pistols, negative pistols and then full pistols. You can also try 1 legged lunges. Great fun :D


  • #4
    BJohnson
    Registered Users, Registered Users 2 Posts: 250 ✭✭BJohnson


    Hi there,

    I often give proprioceptive exercises to patients, and I always recommend starting off slowly. The suggestion for the single leg squat is a good one, and I usually have them start on flat ground. To make it more difficult, try it with your eyes closed. More advanced exercises would be stading on one leg while having someone toss you a ball. I find the wobble board pretty advanced for someone that has ankle instability. Ask your physio - he or she probably has quite a few that they can recommend.

    Brian


  • #5
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    Im currently in physio for ankle ligaments and the wobble board is involved a lot. Single legged, body-weight calf-raises are also pretty good.


  • #6
    Saint_Mel
    Registered Users, Registered Users 2 Posts: 2,598 ✭✭✭Saint_Mel


    I've a bit of bother with my atf ligament at the moment
    and have been doing the following exercises (advised by physio)

    - balance on one leg (injured one ;) ) with eyes closed
    - balance on one leg on a wobble board
    - hop on one leg on a trampette, picking up and replacing small weights placed
    at north-south-east-west. Move clockwise, then anticlockwise.
    (eyes open for this one :) )
    - Tie an exercise band into a circle and put 2 feet into it.
    Keep legs and knees locked and then move both feet away from
    each other


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  • #7
    KC81
    Closed Accounts Posts: 129 ✭✭KC81


    Yep think i might get a wobble board actually. or a wobble cushion. Using at physio but i want to do more at home- i cant get to the physio very often. So seems to be fairly standard exercises that everyone is doing. i guess i'll just have to stick to them properly this time. have a problem with doing too much too soon.


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